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Date:	Saturday 26 Aug 2006
Target:	23.75 km LSD @ 5:1 ratio @ 10 min max per lap.
Actual:	23.75 km LSD @ 5:1 ratio for the most part (up to Lap 15). After that it was a struggle!!
Timing:	Segment lap km split km lap time split time Remarks Lap 1 1.25 1.25 10:29 0:10:29 Lap 2 1.25 2.5 10:05 0:20:34 Lap 3 1.25 3.75 9:41 0:30:15 Lap 4 1.25 5 9:49 0:40:04 Lap 5 1.25 6.25 9:52 0:49:56 Lap 6 1.25 7.5 9:19 0:59:15 Fastest lap. Lap 7 1.25 8.75 9:51 1:09:06 Lap 8 1.25 10 9:40 1:18:46 Lap 9 1.25 11.25 9:33 1:28:18 Lap 10 1.25 12.5 10:17 1:38:35 Lap 11 1.25 13.75 9:29 1:48:04 Lap 12 1.25 15 9:50 1:57:54 Lap 13 1.25 16.25 9:52 2:07:46 Lap 14 1.25 17.5 9:27 2:17:13 Lap 15 1.25 18.75 10:11 2:27:24 Alternate walk break between 1 to 1.5 mins Lap 16 1.25 20 10:11 2:37:36 Alternate walk break between 1 to 1.5 mins Lap 17 1.25 21.25 9:46 2:47:22 1.5 min walk breaks Lap 18 1.25 22.5 10:37 2:57:59 2 min walk breaks. Slowest lap. Lap 19 1.25 23.75 10:08 3:08:07 With one 2 min walk break. The longest Damai LSD ever.
Pace:	7:55 min/km
Time of run:	6:20 am.
Route:	Damai Loop
Weather:	Strong wind from north.
Calburn:	1655 est
Postrun wt:	149.
Shoes:	Brookes Vantage 2, accum 290 km
Mindtune:	Can't remember.
Comments:	A number of factors made it a struggle on this LSD. (1) A fast paced 10k run just two days before, with not enough rest before the LSD. (2) Lack of sleep pre-LSD, was on the midnite bus, maybe with just about 5 hrs sleep beforehand. (3) Peak LSD distance of 23.25 km never ran this far before (4) At 3:10 time limit, means that sun would be high in the sky by finishing time. So, knowing that it would not be an easy run, prepared beforehand with powerbar and powergel. Run started with clear indication of the impending struggle. I managed just a weak hobble upon starting, my legs still felt weak from the 10k PR attempt 2 days earlier. Only in the second lap did I started to run in near-normal gait. At 10k, I took mein Vanilla flavored PowerGel. However, didn't really feel any impact of that refuelling. At 15k, with the sun shining hard, got panchited, and could not maintain the 5:1 ratio. So in Laps 15 & 16, from taking 1 minute walk breaks, I started to alternate between 1 and 1.5 minute walk breaks. Lap 17 became panchiter. At this point everything was kinda mental. The brain just screaming at me to give up, give up. Instead, Lap 17 put the walk breaks at 1.5 mins. Lap 18 walked longer still (2 mins) thinking I could do a non-stop in the final Lap. Not to be. Final lap I was completely depleted. Had to take one 2-min walk break. This has gotta be one of the most difficult run for me, ever. Was just struggling.
Postrun:	Extremely depleted. Drank lots of water to rehydrate. Heavy breakfast. Vitamin C. Dozed in the car enroute wifey's kampung. Then, at kampung, dozed off again for 1 hour. Later at nacht, retired early at about 10:30 pm. While at kampung, as usual over-carboed.
Postrun + 1 day:	Amazingly looks like a total recovery... Can walk, can drive back to KL.
Characters:	Damai community holding a gotong royong but I was selfish & didn't want to sacrifice the LSD for that (hey, they're not gonna run for me in Putrajaya). So while the folks toiled to cut down the bushes on the embankments, I just ran on.. and on.. and on.. before their eyes. They must think I'm a crazy fella. 9:30 am with the blazing sun in the sky still running...
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